Your lifestyle habits can influence your bone health and density. It may help to eat foods high in vitamins and minerals, like calcium and vitamin D, and do weight-bearing activities regularly.

Bone density is a measurement of the amount of calcium and other minerals found in your bones. Both osteopenia (low bone mass) and osteoporosis (weaker bones) are characterized by low bone density.

Bone density decreases with age, especially after certain life stages, like menopause. But there are steps you can take to slow this process, maintain healthy bones, and reduce your risk of fractures and other complications.

One of the best types of activity for bone health is weight-bearing exercise, which can help promote the formation of new bone and prevent bone loss. Weight-bearing activities can include:

  • walking
  • jogging
  • tai chi
  • tennis

Strength training, also called resistance training, can also help build muscle and improve stability to decrease the risk of falls and possible fractures. This type of training can involve:

  • lifting weights
  • using resistance bands
  • using weight machines

It’s essential to be as consistent as possible. The bone remodeling cycle can take up to four months to complete, and it may take six to eight months of regular exercise to see an improvement in bone mass.

Find activities that you can do and enjoy and stick with them. If you need help finding a routine that works for you, a doctor or personal trainer may be able to help.

Protein helps promote bone formation and maintain calcium levels in the blood, which in turn reduces the rate at which bones break down.

The recommended dietary allowance (RDA) for protein is an intake of 0.8 grams per kilogram (g/kg) of body weight each day.

However, some research — including a 2018 expert consensus paper and a 2019 research review and analysis — suggests that a higher daily intake may help older adults maintain their bone density and lower their fracture risk.

You can get protein from a variety of plant and animal sources, but a 2022 study suggests that animal protein may be better for maintaining bone density.

»Learn more:High protein foods

Calcium is essential for bone health. Because the body is constantly breaking down old bone cells and replacing them with new ones, it’s important to consume calcium daily to protect bone structure and strength.

The RDA for calcium is 1,000 milligrams (mg) per day for most adults, although older adults can require 1,200 mg for optimal health.

The amount of calcium your body absorbs can change based on how much you consume at a time.

For example, if you take a single supplement that contains more than 500 mg of calcium, your body will absorb less of it than if you consume multiple lower amounts that add up to 500 mg. Therefore, it’s best to spread your calcium intake throughout the day.

It’s also best to obtain calcium from food sources rather than supplements. Try incorporating more calcium-rich foods into your diet, such as dairy products, fish like salmon and sardines, and nuts and seeds.

If you can’t get enough calcium through your diet, ask a doctor about taking supplements.

Vitamin D plays an important role in bone health by helping your body absorb calcium. Without enough vitamin D, your body can’t absorb calcium efficiently, which can contribute to osteoporosis.

You may be able to obtain sufficient vitamin D through sun exposure and food sources, such as:

  • fatty fish
  • fortified milk
  • mushrooms

However, some people may need supplements to reach the RDA — 15 micrograms (mcg) or 600 international units (IU) per day for most adults, or 20 mcg (800 IU) for people older than 70.

Eating too few calories can be harmful. In addition to reducing muscle mass and potentially contributing to nutritional deficiencies, it may also hurt your bone health.

A 2023 research review suggests that calorie restriction can cause bone loss and reduce bone quality, which may increase the risk of fractures.

A very low calorie diet is one that typically consists of 800 calories or fewer per day.

To build and maintain strong bones, aim for a balanced diet full of nutrient-dense foods. If you need help figuring out how many calories you should eat and which foods you should include, consider talking with a doctor or registered dietitian.

In addition to eating a nutritious diet, maintaining a weight that’s healthy for you can help support bone health.

Having a lower body weight may increase the risk of osteoporosis, particularly in people who have low estrogen levels related to menopause.

A 2020 research review also suggests that obesity may increase the risk of osteoporosis and fractures through factors like lower vitamin D levels and increased stress on the bones.

Ultimately, maintaining a moderate weight is best for overall health. It can be hard to know what a “healthy” weight is for you. Consider talking with a doctor or registered dietitian to understand your health as a whole and determine a weight range to aim for.

Calcium isn’t the only mineral that’s important for bone health. Several others also play a role, including magnesium and zinc.

Magnesium plays a key role in converting vitamin D into the active form that promotes calcium absorption. Lower magnesium levels may be associated with a higher risk of osteoporosis, and supplementation may help improve bone density and reduce fracture risk.

Many nuts and seeds — including pumpkin seeds, chia seeds, almonds, and cashews — are high in magnesium. You could also try including more black beans, fortified foods like cereals, or fish like salmon or halibut in your diet.

The RDA for magnesium varies by factors like sex assigned at birth and age. There are also many forms of magnesium supplements, which can make it hard to figure out how exactly you can meet your magnesium needs.

If you need help figuring out how much magnesium you need and how you should get it, talk with your doctor or a registered dietitian.

Zinc is a trace mineral needed in small amounts. It helps make up the mineral portion of your bones.

In addition, zinc promotes the formation of bone-building cells and prevents the excessive breakdown of bone. According to a 2020 research review and analysis, zinc supplementation may help encourage bone formation and improve bone density in certain fracture-prone areas, such as the neck of the femur bone.

Food sources of zinc include:

  • beef
  • shrimp
  • spinach
  • flaxseeds
  • oysters
  • pumpkin seeds

The RDA for zinc is 11 mg for males 19 and older and 8 mg for females 19 and older who aren’t pregnant. Talk with a doctor or registered dietitian if you need help getting more zinc through your diet or if you want to try supplements.

Bone health is important at all stages of life, but you may need to take extra steps to protect your bones as you age.

Try to include foods that contain vitamins and minerals essential for bone health, like calcium, vitamin D, and magnesium. You can also try weight-bearing and strength training activities.

If you think you may be at risk for bone issues, talk with your doctor about screenings and a management plan that’s right for you.